Archive for the ‘Quote of the Day’ Category

Quote of the Day: Benjamin Franklin


“He that is good for making excuses is seldom good for anything else.”

–Benjamin Franklin

In other words, get to the gym!

(Painting by Joseph Siffred Duplessis.)


The Ultimate Diet Secret: Lose 1 or 2 lbs of Fat a Week!

Everyone is always on the lookout for the Ultimate Diet Secret.  What can I do to lose fat FAST?!  I need to know NOW!  Please HELP me!

As a fitness and athletic coach I hear this all the time.  I hear it more than just about anything else (at least from women, men generally are more interested in muscle gain).   In fact I’ve been hearing that now for nearly 12 years!  But, let me tell you, there are precious few people who have actually done anything with the secret diet knowledge once I lay it out for them.

Yes.  There IS a secret.  The problem is that you already know it.  Since I couldn’t say it better, I’ll just quote Chad Waterbury:

If I told you to consume one gram of protein per pound of body weight, fibrous vegetables, water, green tea, 12 grams of fish oil, and spread those out over the course of six meals each day you’d be anything but impressed. But if I held you in captivity and forced you to do that every day for a month, you’d be blown away by the results. The nutritional methods to lose fat have already been found. The challenge we coaches face is figuring out how we’re going to get you to adhere to the guidelines.

What’s the take-home message?  Stick to the plan.  Losing fat, gaining muscle, and other forms of body composition change require the one thing most of us refuse to put in:  Consistency.  It’s often boring, but the boredom will pay dividends.

Is Creatine Safe? “Oh, Hell Ya!” Says the Journal of International Society of Sports Nutrition

In a recent position paper by the International Society of Sports Nutrition, they step up to defend creatine against the myth-mongers:

Although creatine has recently been accepted as a safe and useful ergogenic aid, several myths have been purported about creatine supplementation which include:

1. All weight gained during supplementation is due to water retention.

2. Creatine supplementation causes renal distress.

3. Creatine supplementation causes cramping, dehydration, and/or altered electrolyte status.

4. Long-term effects of creatine supplementation are completely unknown.

5. Newer creatine formulations are more beneficial than creatine monohydrate and cause fewer side effects.

6. It’s unethical and/or illegal to use creatine supplements. While these myths have been refuted through scientific investigation, the general public is still primarily exposed to the mass media which may or may not have accurate information.

In the full PDF article, they go on to correct these misapprehensions:

Position Statement: The following nine points related to the use of creatine
as a nutritional supplement constitute the Position Statement of the
Society. They have been approved by the Research Committee of the
1. Creatine monohydrate is the most effective ergogenic nutritional
supplement currently available to athletes in terms of increasing highintensity
exercise capacity and lean body mass during training.

2. Creatine monohydrate supplementation is not only safe, but possibly
beneficial in regard to preventing injury and/or management of select
medical conditions when taken within recommended guidelines.

3. There is no scientific evidence that the short- or long-term use of creatine
monohydrate has any detrimental effects on otherwise healthy individuals.

4. If proper precautions and supervision are provided, supplementation in
young athletes is acceptable and may provide a nutritional alternative to
potentially dangerous anabolic drugs.

5. At present, creatine monohydrate is the most extensively studied and
clinically effective form of creatine for use in nutritional supplements in
terms of muscle uptake and ability to increase high-intensity exercise

6. The addition of carbohydrate or carbohydrate and protein to a creatine
supplement appears to increase muscular retention of creatine, although
the effect on performance measures may not be greater than using
creatine monohydrate alone.

7. The quickest method of increasing muscle creatine stores appears to be
to consume ~ 0.3 grams/kg/day of creatine monohydrate for at least 3
days followed by 3-5 g/d thereafter to maintain elevated stores. Ingesting
smaller amounts of creatine monohydrate (e.g., 2-3 g/d) will increase
muscle creatine stores over a 3-4 week period, however, the performance
effects of this method of supplementation are less supported.

8. Creatine products are readily available as a dietary supplement and are
regulated by the U.S. Food and Drug Administration (FDA). Specifically,
in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement
Health and Education Act (DSHEA). DSHEA allowsmanufacturers/companies/brands to make structure-function claims;
however, the law strictly prohibits disease claims for dietary supplements.

9. Creatine monohydrate has been reported to have a number of potentially
beneficial uses in several clinical populations, and further research is
warranted in these areas.

Age is Meaningless: Get into Shape at ANY Age!

Here’s proof that age doesn’t mean a thing.

Flynt, 59, making comeback with Sul Ross State University
Associated Press
Updated: August 22, 2007, 12:24 PM ET

ALPINE, Texas — Mike Flynt was drinking beer and swapping stories with some old football buddies a few months ago when he brought up the biggest regret of his life: Getting kicked off the college team before his senior year. One of his pals asked why he didn’t do something about it? So Flynt started a comeback — at age 59. Flynt has returned to Sul Ross State University in Alpine, Texas, 37 years after he left — and six years before he goes on Medicare. And, he’s has made the roster of the Division III Lobos and could be in action as soon as Sept. 1. Flynt enrolled in graduate school so he can take advantage of his final semester of Division III eligibility. Flynt is giving new meaning to being a college senior. After all, he’s a grandfather. He’s eight years older than his coach and has two kids older than any of his teammates. His youngest child just started at the University of Tennessee. Flynt’s position is still being determined, but he used to play linebacker. Wherever he lines up, just getting into a game likely will make him the oldest player in college football history. Neither the NCAA or NAIA keeps such a statistic, but research hasn’t turned up anyone older than mid-40s. And with around 200 pounds on a 5-10 frame, about the only visible difference from his playing days is a shaved head. He’s in tremendous shape for his age because he’s made a living out of working out. A longtime strength and conditioning coach at Nebraska, Oregon and Texas A&M, Flynt has spent the last several years selling the Powerbase training system he invented. He recently taught it to some of the military’s special operations forces, keeping up with them in their workouts.

Quote of the Day: Dan John

“Constantly expose your
athlete to what they can’t do, then fix it.”–Dan John

25 Reasons to Drink Green Tea

Alwyn  Cosgrove posted a list compiled by Jimmy Smith of the 25 best reasons to drink Green tea.

Here’s my favorite:

21. Green Tea and Herpes
Green tea increases the effectiveness of topical interferon treatment of herpes. First green tea compress is applied, and then let the skin dry before the interferon treatment.

Tofi: Thin Outside, Fat Inside


An acronymn for “thin outside, fat inside”; a person who doesn’t eat enough to be overweight but has excessive levels of internal fat.   –Jimmy Bell, Ph.D., Imperial College, London

Intramuscular body fat is highly correlated with diseases such as type-II diabetes and insulin resistance.  Luckily, regular weight training is one of the best ways to get rid of it.

Another term, that I like to use instead of Tofi, is “Skinny Fat.”